Constipation

Constipation is the passage of hard, dry, or infrequent stools. Some people may have a bowel movement two or three times a day; others may have one every 3 to 5 days. Unless the frequency has changed a lot, how often you have a bowel movement does not matter. It is the consistency of the stool or your own discomfort that tells you if you are constipated.

Constipation can be treated naturally using many of the self-care steps listed below.

Causes

In most cases your body will send a signal when it is ready to pass a stool. Constipation usually happens because that signal is ignored.

Other causes of constipation include a poor diet, , inadequate fluid intake, decreased activity, changes in daily routines, or increased stress. Some medications, such as antacids, antidepressants, antihistamines, antihypertensives, diuretics, and narcotics, may also cause constipation.

In children, toilet training can cause stress, which can lead to constipation. Older adults, who may become less active as they age, may also become constipated.

Sometimes constipation can be a sign of a more serious problem. For example, alternating diarrhea and constipation may mean that you have irritable bowel syndrome, a common disorder of the intestine. Diverticulitis, an inflammation of small pockets in the colon wall, causes constipation, fever, and pain in the lower left abdomen. (For more information on irritable bowel syndrome and diverticulitis, see abdominal pain.)

Treatment

Mild laxatives, such as Milk of Magnesia, or enemas can temporarily relieve constipation. However, these medications should not be used continually to help you have regular bowel movements because they can cause your bowel to be dependent on them. Instead, try adding high-fiber foods to your diet or use a fiber supplement.

Self-Care Steps for Constipation

• If you have no other symptoms, relax and wait it out. It is not unusual for the frequency and consistency of bowel movements to vary from time to time.

• Listen to your body. It will signal you when it's ready to have a bowel movement. When you discover the natural time during the day for you to have a bowel movement, try to set aside that time each day. Relax while you sit on the toilet.

• Change your diet. Increase your liquid intake by drinking more water. Prune juice is also helpful for relieving constipation. Add fresh fruits and vegetables and whole-grain breads to your diet to increase fiber, a natural stool softener.

• Be more physically active. Exercise not only helps your bowels move more freely, it also helps reduce the stress that may make you temporarily constipated.

• Use a stool softener, mild laxative, or fiber product to relieve temporary symptoms. Once your bowel movements have returned to normal, use diet modification, exercise, and stress reduction techniques to stay regular.

• Call your doctor if constipation continues after 1 week of self-care.

Preventive Care for Constipation

Eating foods high in fiber can treat and prevent constipation. Fiber is the undigestible part of foods such as fruits, vegetables, and whole grains. Fiber helps waste pass through the intestines.

In addition to increasing the fiber in your diet, drinking extra fluids -- especially water -- is a good idea. Replace carbonated beverages and coffee with water. Being physically active is also helpful in preventing constipation. As a guideline, try not to sit for more than 30 minutes at a time.